All techniques
Box Breathing
Square, steady, grounding
Rounds
6
Ready when you are
Box breathing — also called square breathing — moves through four equal parts: breathe in, hold, breathe out, and hold again, four seconds each. The even, predictable rhythm is used by athletes and first responders to stay calm and focused under pressure.
When to use it
Reach for box breathing before a stressful event, when your mind is racing, or any time you want to feel more grounded and in control.
Benefits
- Calms the nervous system and lowers stress
- Sharpens focus and concentration
- Easy to remember with its equal four-count rhythm
- Can be done discreetly anywhere
How to do it
- 1Breathe in through your nose for 4 seconds
- 2Hold your breath for 4 seconds
- 3Breathe out through your mouth for 4 seconds
- 4Hold your breath out for 4 seconds, then repeat